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Bro Sesh in Crossfit?? July 1, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

5 quad stretch toe touch/leg

10 beat swings

5 slow and lows

10 lemon squeezers

5 narrow grip rig raises

10 kipping beat swings

:30 calf stretch/leg

:30 ankle stretch/leg

Skill

In between your bro sesh supersets, practice pistols.

Superset #1

3 x 10-12 barbell curls

3 x 20 banded tricep pulldowns

Superset #2

3 x 10 barbell front raises

3 x max reps strict pull-ups

Take about 1:30-2 minutes in between supersets to work on pistols

Metcon

10 minute AMRAP

2, 4, 6, 8, 10, 12…

Toes to bar

Pistols (total)

*1 wall walk in between each set*

Ex. 2 T2B, 2 pistols, 1 wall walk; 4 T2B, 4 pistols, 1 wall walk…

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